Txhua yam koj yuav tsum paub txog Salmon haus luam yeeb

Zoo Siab

• Cov lus qhia txog khoom noj khoom haus
• Ntsev cov ntsiab lus
• Kev haus luam yeeb salmon tau li cas
• Cov txheej txheem haus luam yeeb
• Khaub thuas- vs. salmon ntses kub
• Xaiv thiab chaw cia khoom
• Cov kev pabcuam kev noj qab haus huv thiab kev pheej hmoo
• Cov txiaj ntsig ntawm luam yeeb salmon
• Kev phom sij ntawm cov ntses salmon
• Txoj kev noj cov haus yeeb salmon
• Hauv qab kab

Kev haus luam yeeb salmon, uas yog tus nqi rau nws cov qab ntsev, fireside tsw, feem ntau suav hais tias yog delicacy vim nws tus nqi siab.

Nws nquag yuam kev rau lox, lwm cov khoom lag luam salmon uas kho tau tab sis tsis haus.

Txawm li cas los xij, zoo li lox, haus salmon yog feem ntau nyiam rau ntawm lub hnab los yog khaub noom nrog lwm cov toppings xws li cream cheese, dib, lossis lws suav.

Tsab ntawv no piav qhia txhua yam koj xav paub txog cov ntses salmon haus, nrog rau nws cov txiaj ntsig zoo, txoj kev kho kom zoo, thiab cov txiaj ntsig kev noj qab haus huv thiab txaus ntshai.

Cov lus qhia txog khoom noj khoom haus

Kev haus luam yeeb salmon yog qhov tsis tshua muaj calories thaum lub sijhawm khav thev protein zoo, cov rog rog, thiab ntau yam vitamins thiab minerals.

Ib qho 3.5-ooj (100-gram) uas yog haus ntawm salmon muab ():

• Cov calories: 117
• Cov protein ntau: 18 grams
• Rog: 4 grams
• Sodium: 600–1,200 mg
• Phosphorus: 13% ntawm Cov Nqi Txhua Hnub (DV)
• Tooj liab: 26% ntawm DV
• Selenium: 59% ntawm DV
• Riboflavin: 9% ntawm DV
• Niacin: 30% ntawm DV
• Vitamin B6: 16% ntawm DV
• Vitamin B12: 136% ntawm DV
• VitaminE: 9% ntawm DV
• VitaminD: D 86% ntawm DV
• Choline: 16% ntawm DV

Dab tsi ntxiv, kev haus luam yeeb salmon yog qhov muaj ntau ntawm omega-3 fatty acids, muab kev sib xyaw ua ke 0.5 grams eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) ib 3.5-ooj (100-gram) liab ().

Cov rog no suav tias yog qhov tseem ceeb vim tias koj lub cev tsis tuaj yeem ua rau lawv, yog li koj yuav tsum tau txais los ntawm koj cov zaub mov noj.

EPA thiab DHA yog qhov tseem ceeb rau lub hlwb kev ua haujlwm, kev mob plawv, thiab kev laus noj qab nyob zoo (,,,).

Ntsev cov ntsiab lus

Vim tias nws ua tiav li cas, kev haus luam yeeb salmon muaj ntau hauv sodium, muaj 600–1,200 mg rau 3.5-ounce (100 gram) liab (,).

Hauv kev sib piv, tib qho kev pab ntawm salmon tshiab muab 75 mg ntawm sodium ().

Lub Tsev Kho Mob (IOM) thiab Asmeskas Lub Chaw Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) pom zoo kom tsis txhob muaj ntsev ntau ntau 2,300 mg ib hnub los txo koj cov kev pheej hmoo mob plawv thiab mob stroke (, 9).

Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) thiab American Heart Association (AHA) tawm tswv yim txog kev pib qis dua - 2,000 thiab 1,500 mg ib hnub, ntsig txog (, 11).

Yog li ntawd, koj yuav xav saib xyuas koj txoj kev haus cov ntses uas muaj haus, tshwj xeeb yog tias koj nkag siab ntsev.

Kev haus luam yeeb salmon yog qhov zoo tshaj plaws ntawm cov protein, cov vitamins ntau, thiab omega-3 fatty acids. Tsis tau, nws yog ntsev ntau dua li ntses salmon tshiab.

Kev haus luam yeeb salmon tau li cas

Kev haus luam yeeb yog ib txoj kev ua rau kev tsw, ua noj, lossis khaws cov zaub mov los ntawm kev ua kom nws haus luam yeeb. Nws tau siv nrog nqaij, nqaij qaib, thiab ntses.

Cov txheej txheem haus luam yeeb

Kev haus luam yeeb salmon, yaj, cov roj ntses uas tsis muaj dab tsis npog cov ntsev - thiab qee zaum qab qab zib - thiab pub rau zaum 12-24 teev kom kos cov dej noo los ntawm cov txheej txheem hu ua tua.

Txoj kev ua kom ntev ntev, cov ntsev ntau dua cov ntses salmon muaj.

Los ntawm kev nqus tawm cov dej noo, ntsev ntxiv txhim kho tsw thiab ua raws li kev khaws cia kom tiv thaiv kev loj hlob ntawm cov kab mob uas yuav ua rau zaub mov lom.

Tom ntej no, cov fillets yog yaug nrog dej kom tshem tawm cov ntsev ntau dhau ua ntej pauv mus rau ib lub haus luam yeeb kom qhuav. Cov txheej txheem ziab kom pab cov fillets tsim cov pellicle, uas yog txheej txheej ntawm cov protein uas tso cai rau cov pa luam yeeb ua kom zoo dua ntawm cov ntses.

Txuas mus rau qhov cub ntawd yog tus haus luam yeeb uas hlawv cov ntoo txho lossis sawdust - feem ntau los ntawm ntoo qhib, maple, lossis cov ntoo hickory - los ua pa taws.

Khaub thuas- vs. salmon ntses kub

Salmon tuaj yeem yog kub- lossis txias txias. Qhov sib txawv loj yog qhov kub ntawm chav haus luam yeeb.

Rau txias-haus luam yeeb salmon, qhov kub yuav tsum yog 50-90 ° F (10-32 C) rau 20-24 teev. Qhov ntsuas kub no tsis kub txaus los ua noj ntses salmon, yog li yuav tsum tau ua tshwj xeeb thaum npaj thiab kho kom tsis txhob muaj mob ntawm cov zaub mov ().

Hloov siab, rau kev haus luam yeeb kub, lub hauv chav yuav tsum sov kom txaus kom ua tiav qhov kub hauv qhov tsawg kawg 145 ° F (63 ° C) tsawg kawg 30 feeb kom ua noj salmon () kom zoo.

Feem ntau haus ntses salmon hauv khw yog txias-haus. Koj tuaj yeem paub qhov txawv ntau yam kub-haus vim tias lawv cov ntim feem ntau hais tias lawv tau ua tiav siav (,).

Cov ntses uas muaj lub txias txias salmon nyhav yuav ua kom tsw qab thiab ua kom mob me me thaum kub-haus salmon yog flaky thiab haus luam yeeb hauv saj.

Cov kws tshawb nrhiav zaub mov feem ntau qhia tawm tsam kev haus luam yeeb hauv tsev vim muaj kev pheej hmoo khoom noj txaus ntshai. Txawm li cas los xij, kev haus luam yeeb kub muaj peev xwm ua tau ntawm kev nyab xeeb hauv tsev nrog cov cuab yeej tsim nyog thiab cov tswv yim (15).

Xaiv thiab chaw cia khoom

Muaj qee hom kev haus luam yeeb hauv salmon xav tau hauv tub yees, lwm tus tsis txhob kom txog thaum qhib lub pob. Kos rau daim ntawv cim cov khoom lag luam rau cov lus pom zoo cia cia.

Thaum qhib, haus cov ntses salmon tuaj yeem tso hauv tub yees kom txog li 2 lub lis piam los yog khov rau 3 lub hlis (16).

Koj yuav tsum tsis txhob haus cov ntses salmon uas muaj cov khoom tsaus ntau. Cov khoom zoo li no yuav muaj qhov tsis zoo thiab yuav tsum tau muab txiav kom deb - txawm tias qee zaum lawv qee zaum tso rau ntawm cov khoom kawg kom nce pob khoom hnyav thiab nqi.

Kev haus luam yeeb salmon yog tsim los ntawm kev ua kom cov nqaij ntses xyaw nrog ntsev, tom qab ntawd muab lawv tso rau hauv kev haus luam yeeb. Cov ntawv feem ntau yog txias txias, txhais tau tias qhov ntsuas kub uas lawv tau ua thaum nws qis dhau los tua cov kab mob uas tsim kev puas tsuaj.

Cov kev pabcuam kev noj qab haus huv thiab kev pheej hmoo

Kev haus luam yeeb salmon muab cov txiaj ntsig zoo rau kev noj qab haus huv, tab sis koj yuav tsum khaws ob peb nqes hauv siab.

Cov txiaj ntsig ntawm luam yeeb salmon

Omega-3 fatty acids EPA thiab DHA, uas cov rog rog zoo li ntses salmon muab, tau cuam tshuam nrog kev txo qis kev mob plawv, qee yam mob qog nqaij hlav, thiab muaj lub hnub nyoog txo cov hlwb ((,,,).

Cov rog no tuaj yeem ua haujlwm los ntawm kev txo qis triglycerides, txo qhov mob, thiab tswj cov hlwb ua haujlwm thiab ua haujlwm.

Txawm li cas los xij, lwm cov as-ham hauv cov rog rog yuav yog lub luag haujlwm rau cov teebmeem no, vim tias ntau cov kev tshawb fawb txog cov tshuaj omega-3 tsis tau pom cov txiaj ntsig zoo ib yam (,,).

USDA pom zoo kom cov neeg laus noj zaubmov yam tsawg 8 ounces (227 grams) ntawm nqaij nruab deg ib asthiv kom tau txais li 250 mg ntawm EPH thiab DHA ().

Kev haus luam yeeb salmon kuj tseem muaj ntau cov vitamins thiab minerals uas tseem ceeb heev rau koj kev noj qab haus huv. Ib qho 3.5-ounce (100-gram) ua rau muaj 134% ntawm koj cov vitamin B12 uas koj niaj hnub xav tau, nrog rau 86% ntawm DV rau cov vitamin D ().

Dab tsi ntxiv, qhov kev ua haujlwm loj ib yam muab ntau dua ib nrab ntawm koj qhov kev xav tau nyob rau selenium, uas yog cov tshuaj tiv thaiv kab mob thiab tuaj yeem tiv thaiv ntau yam mob ().

Kev phom sij ntawm cov ntses salmon

Ib qho 3.5-ooj (100-gram) uas tau haus cov ntses salmon muaj peev xwm tuaj yeem tuaj yeem yog ntau dua li ib nrab ntawm kev txwv txhua hnub rau kev ua ntsev uas USDA (9) tau teev.

Yog li, yog tias koj saib koj lub ntsev noj, koj yuav xav noj nqos koj txoj kev haus ntsev los yog noj ntses salmon tshiab.

Tsis tas li ntawd, kev tshawb nrhiav pom txoj kev noj nqaij thiab ua nqaij rau ib qho kev pheej hmoo ntawm qee yam mob qog nqaij hlav, tshwj xeeb tshaj yog mob nqaij hlav plab hnyuv ().

Kev haus luam yeeb salmon kuj tseem tuaj yeem ua rau koj muaj feem ntau ntawm kev mob listeriosis, uas yog khoom noj los ntawm kab mob Listeria monocytogenes (, , ).

Tus kab mob no tau yooj yim rhuav tshem los ntawm tshav kub tab sis hlob ntawm 343113 ° F (1–45 ° C), qhov kub thiab txias ntawm qhov uas kho tus mob txias salmon txias.

Listeriosis muaj feem ntau kis rau cov neeg laus, cov neeg tsis muaj zog tiv thaiv kab mob, thiab cov poj niam cev xeeb tub thiab cov menyuam tshiab. Yog li no, cov pab pawg no yuav tsum zam tus mob khaub thuas-salmon txias - txawm hais tias cov kaus poom thiab cov txee-ruaj khov yog suav tias yog kev nyab xeeb (,).

Salmon haus luam yeeb muab lub plawv zoo-omega-3s, nrog rau ntau lwm yam as-ham, tab sis nws muaj ntsev ntau tshwj xeeb. Ntau yam mob khaub thuas-txias yuav ua rau koj muaj feem mob listeriosis.

Txoj kev noj cov haus yeeb salmon

Ntawm no yog ob peb txoj hauv kev kom txaus siab nyiam haus salmon:

• on bagel nrog qab zib cheese
• atop koj nyiam zaub xam lav
• on toast nrog scrambled qe
• ci rau hauv kev ua tsaug
• nyob rau hauv qos-leek kua zaub
• sib xyaw rau hauv qhov nqaij npuas tais diav
• do rau hauv poob rau qhov tawg
• rau ntawm platter nrog zaub

Dab tsi ntxiv, koj tuaj yeem ua cov roj ntses salmon nyob hauv tsev yog tias koj muaj koj tus kheej haus luam yeeb.

Pib los ntawm kev ua kom cov nqaij ntses xyaw rau hauv ntsev tsawg kawg yog 4 teev. Tom ntej no, muab ntaub qhwv lawv kom qhuav thiab muab tso rau hauv ib qho haus luam yeeb ntawm 225 ° F (107 ° C) kom txog rau thaum lawv mus txog qhov kub hauv qhov kub txog 145 ° F (63 ° C). Koj tuaj yeem soj ntsuam lawv qhov kub thiab txias uas siv cov ntsuas qhov nqaij.

Koj tuaj yeem txaus siab haus cov ntses salmon nyob hauv ntau txoj kev suav. Coob tus neeg nyiam noj nws hauv dips lossis hauv bagels, zaub xam lav, thiab pastas.

Hauv qab kab

Cov ntses salmon yog cov qab ntsev, kho cov ntses muaj koob npe ntawm nws cov khoom siv roj thiab txawv tsw. Nws tau ntim nrog cov protein zoo, qhov tseem ceeb omega-3 cov rog, thiab ntau yam vitamins thiab minerals.

Txawm li cas los xij, nws muaj cov dej qab ntsev tseem ceeb, thiab ntau yam mob khaub thuas tuaj yeem ua rau koj muaj feem yuav ua mob listeriosis.

Tseem, qhov kev haus luam yeeb zoo no tuaj yeem ua kom muaj txiaj ntsig zoo ntxiv rau koj cov zaub mov noj thaum noj tsawg.